May as well post last week's numbers to spam-bulk this thing into legitimacy.
All numbers will be POUNDSxSETSxREPS because no one fucking says "I benched 345 for two reps three times." You say "I benched 345 for three sets of two."
11/6/16
Bench 345x3x2, 1st rep paused. I really like rep cycling with 8/5/2 as described by Andy Baker.
Chin BW+55 x3x5
Press 170x3x5 (light)
Curlz x who cares
11/7/16
Squat 410x3x5 Heavy.
A long time ago, I started rating my work sets with my own made up RPE scale before ever hearing about RPE, cuz I'm a frickin self-programming genius. I use Medium, Medium-Heavy, Heavy, and Heavy+. This basically equals RPE's of 7-8 for Medium, 8-9 for Medium-Heavy, 9-9.5 for Heavy, and "if a sparrow landed on the bar during the lift I would have failed it" for Heavy+.
RDL 280x3x5. My hammies are weak sauce; I almost always complete a deadlift that breaks the floor. And when I tried alternating haltings/rack pulls, the haltings were pitifully weak. Also, alternating haltings/rack pulls didn't work for me. (probably did something wrong)
Abwheel 3x20. You know that "tut-tut-tut" jerking thing that happens as you finish an absolute 1RM deadlift? My abs were doing that all the time- playing with kids, sexors with the wife, etc. Building these up to 3x20 fixed that. I don't care to progress the angle of attack or wear a weighted pack or anything else with these. 3x20 is fine.